5.7.13 SWOD

Warmup

Dynamic

  • Dumbbell Bench- 8 sets of 3 explosive reps @ 50-60% 1RM
  • If you’re not sure of your dumbbell 1RM, just choose a weight that is fairly easy to do and allows you to work on movement control and explosiveness.

Volume (add 5-10 lbs to weights used from workout last week)

This is the last week we’ll use this workout for volume day; we’ll be switching it up the movements next week to change it up, keep the muscles guessing.

 Motivation

  • Arnold cruises around the town, comments on everything he sees to hilarious effect.

4 comments on “5.7.13 SWOD

  1. I absolutely love these volume workouts. You feel such a sick pump. Anyways:
    Bench @180

    [Superset 1] 3 sets, 6-8 reps
    Dumbbell Bench Press @ 80 (a PR btw)
    Wide Grip Lat Pulldown @145

    [Superset 2] 3 sets, 8-12 reps
    Dumbbell chest fly @ 45
    Bent Over Two Dumbbell Rows @ 45

    [Superset 3] 3 sets, 6-8 reps
    Standing EZ bar curl @ 80
    overhead Dumbbell Triceps Extension @ 75

    [Superset 4] 3 sets, 8-12 reps
    Single arm dumbbell concentration curls @ 30
    Tricep rope pulldowns @ 50

    • Agreed man, no feeling in the world like it. Here’s my numbers-

      Dynamic Dbell bench- 70s

      Superset 1- dbell bench 90s, pull downs 130
      2- dbell flys 40s, bent over dbell row 55s
      3- curls 95, skull crushers 45s
      4- conc curls 40, tri pull downs 130

      #KCSO

  2. Dynamic

    Dumbbell Bench- 8 sets of 3 explosive reps @ 52.5

    [Superset 1] 3 sets, 8 reps
    Dumbbell Bench Press @ 90
    Wide Grip Pull-up

    [Superset 2] 3 sets, 8-12 reps
    Dumbbell chest fly @35
    Bent Over BB Rows @155

    [Superset 3] 3 sets, 6-8 reps
    Standing EZ bar curl @75
    Skull crushers @75

    [Superset 4] 3 sets, 8-12 reps
    Single arm dumbbell concentration curls@30
    Tricep rope pulldowns@60kg

    The Arnie clip was badass.

  3. ,Never heard of forced sets. Probably bcuease I like to workout alone and never have anyone to spot me. Either way, I know I have to keep my body guessing in order to see continual improvement. Lately, I’ve reintroduced super sets to my workouts, but giant sets are starting to look pretty appealing. Actually, giant sets sound like a pain, but they also sound really effective. 1 week ago

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